Physical Training and Fitness Standards

One mission of the NROTC program is to develop midshipmen physically, not only for the purpose to lead Sailors and Marines in physical training (what we like to call PT), but to maintain good health and morale. Therefore, maintaining a high level of physical fitness is important, and required, for Midshipmen in the NROTC Battalion. Freshman Orientation is a physically rigorous program. In order to ensure you arrive in good physical shape, it is imperative that you start and maintain a physical training program geared to the type of activities you’ll be involved with at Marquette. Below is a two-month preparatory PT program for you to start now if you are not already on your own program.

Proper form will be enforced according to the following standards:

Push-ups: Start laying face down on the floor with your feet together and your hands out to the sides, slightly beyond shoulder-width. Push up by extending your arms to a straight, but not locked position. Keep the entire body perfectly straight and parallel with the floor. You are now in the starting position. Come down until your chest is about a one-fist distance from the floor. Then push up. That is one repetition. At no time may your hands leave the ground.

Sit-ups: Start by lying on your back with your knees bent in a 90-degree angle with your approximately one to two feet from your buttocks. Position your arms crossed over your chest. Arms should be flat against your chest and should not leave your chest at any time. A partner or a piece of furniture should be used to hold your feet firmly in place. Using your stomach muscles, raise your upper body towards your thighs so your elbows touch on your knees. Then lower your upper body to the floor. That is one repetition. Your shoulders must touch the floor. Your hips and feet must maintain contact with the floor at all times.

Running: The program below is designed for a person beginning on their first real running program. Try to space out the runs during the week, so the body can adjust to the new stresses of running. Use the “longest run” mileage to determine how many days per/week you will run, and what mileage you will run each day. The first week or two of the running program should start at an intensity where you are still able to carry on a conversation while running. In order to progress, you need to be making an effort to run faster each week. By week #8, you should be able to complete a 3-mile run in less than 27 minutes.

Height & Weight Standards: All Midshipmen must be within the Navy and Marine Corps Height & Weight Standards. Midshipmen who report to Freshman Orientation who do not meet the standards listed below are at risk of not being allowed to enroll in the program and, accordingly, would lose their scholarship.

Freshman Orientation PT: All participants will complete a Navy PRT (two minutes of push- ups, two minutes of sit-ups, and a 1.5-mile run) during Freshman Orientation. Marine Option Midshipmen will receive training for and complete the Marine Corps Physical Fitness Test (PFT) during the academic year. PT will also be held every morning of Freshman Orientation. Sample Two-Month Preparatory Program

Push-up, Sit-up, and Running Program Week # Workout Totals for Push-ups Sets and Week # Total Weekly Longest Run and Sit-ups Reps Mileage (miles) Week 1 [60 total reps each exercise] 5 x 15 Week 1 4 2

Week 2 [80 total reps each exercise] 4 x 20 Week 2 6 2

Week 3 [80 total reps each exercise] 4 x 20 Week 3 No Running (Bike or Swim)

Navy PRT Standards

The Navy’s culture of fitness includes an all hands commitment to well-rounded, regular physical conditioning and healthy food choices. The Physical Readiness Test (PRT) is simply one element of a total health, fitness and readiness program. Minimal satisfactory performance on the PRT establishes a base level of physical capacity essential for every NROTC member, regardless of future designator or duty assignment. All Midshipmen shall strive to optimize fitness and readiness by exceeding minimum standards (minimum standards for NROTC members is a “Good” score) and achieving continual improvement. The tables below give you the number of push-ups, sit-ups and run time necessary for different scores on the PRT based on age and gender.

Table 1: Navy PRT Standards MALES: AGE 17 TO 19 YEARS PERFORMANCE CURL PUSH 1.5-MILE CATEGORY POINTS UPS UPS RUN "Maximum" 100 109 92 8:15 Outstanding 90 102 86 9:00 Excellent 75 90 76 9:45 Good 60 62 51 11:00 Satisfactory 45 50 42 12:30 Failure <45 <50 <42 >12:30 (Table continued on following page) FEMALES: AGE 17 TO 19 YEARS PERFORMANCE CURL PUSH 1.5-MILE CATEGORY POINTS UPS UPS RUN Maximum 100 109 51 9:29 Outstanding 90 102 47 11:30 Excellent 75 90 42 12:30 Good 60 62 24 13:30 Satisfactory 45 50 19 15:00 Failure <4 <50 <19 >15:00

MALES: AGE 20 TO 24 YEARS PERFORMANCE CURL PUSH 1.5-MILE CATEGORY POINTS UPS UPS RUN "Maximum" 100 105 87 8:30 Outstanding 90 98 81 9:15 Excellent 75 87 71 10:30 Good 60 58 47 12:00 Satisfactory 45 46 37 13:30 Failure <45 <46 <37 >13:30

FEMALES: AGE 20 to 24 YEARS PERFORMANCE CURL PUSH 1.5-MILE CATEGORY POINTS UPS UPS RUN Maximum 100 105 48 9:47 Outstanding 90 98 44 11:30 Excellent 75 87 39 13:15 Good 60 58 21 14:15 Satisfactory 45 46 16 15:30 Failure <45 <46 <16 >15:30

Table 2: Navy Height & Weight Standards

HEIGHT MALE FEMALE HEIGHT MALE FEMALE MAX WEIGHT MAX WEIGHT MAX WEIGHT MAX WEIGHT (inches) (inches) (pounds) (pounds) (pounds) (pounds) 58 131 131 69 186 174 59 136 136 70 191 177 60 141 141 71 196 181 61 145 145 72 201 185 62 150 149 73 206 189 63 155 152 74 211 194 64 160 156 75 216 200 65 165 160 76 221 205 66 170 163 77 226 211 67 175 167 78 231 216 68 181 170